Wall Ball Fitness Workout #231

Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

Ring Dip Fitness Workout #152

Day 44/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups, UB
3 Man-Makers
10 Around the Worlds, alternating directions

Hang Power Cleans Fitness Workout #108

Day 34/58

INTENSITY:
5 Rounds for time of:
50 Double Unders
10 Hang Power Clean (95/65)
5 Strict Pull-Ups

RESET:
9-6-3 reps of:
KB Swing (2p/1.5p)
Barbell Floor Wipers (95/65)
KB Clean and Jerk
Barbell Roll-Outs

Ring Dip, Pull-Up and Cleans AMRAP Fitness Workout #74

Day 104/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups and 10s Hold*
4 Man-Makers
10 Around the Worlds each direction

*Max without dropping push-up position or resting.

22 OCT 2012 - Run, DB Snatch, Ring Row, Strict Pull-Up

INTENSITY:
3 Rounds for Time of:
400m Run
12 DB Snatch (55/35)
9 Ring Row
6 Strict Pull-Ups

RESET:
2 Rounds of:
10 Landmine Bus Drivers (45/25)
10 Landmine Front Squats
10 Cobra Push-Ups

28 APR 2012 - 800m Run, Cleans, Strict Pull-Up

HEAVY:
Back Squat
After each set, 20 Double Unders

INTENSITY:
AMRAP 21 Min
800m Run
7 Cleans (155/95)
7 Strict Pullups

RESET:
Handstand (or hand stand attempts), 60 Seconds
Squat Bridge, 60 Seconds
Pull-Up Bar Hang, Full Arm's Length, 60 Seconds